Women’s Wellness Program $99/mo
This 12 week program is designed with you in mind!
This routine is simple, sustainable, and especially effective during perimenopause/menopause. Strength training twice a week helps maintain muscle and bone density, boosts metabolism, and reduces injury risk as natural estrogen levels decline. Low-intensity cardio supports heart health, improves mood and energy, and manages stress without overloading the body. Together, they build strength, support healthy hormones, and keep you feeling strong, steady, and capable as you age.
*12 week progressive program updating every 3 weeks
*2 days/wk of strength training
*150min/wk of low intensity "cardio" (walking/hiking)
Minimal equipment required - a few dumbbells and a willingness to show up for yourself :) You’re worth it!
Individualized Online Training $225
Personalized programming for your space and your individual needs. After an assessment (either via video or in-person), we will work together to develop a program that suits your exact needs. This includes weekly check-ins via the training app as well as discounted drop-in rates if additional in-house sessions are needed per month.
Requirements:
Video of your training space
Movement analysis prior to design
Commitment to training!
Pre-Designed Programs
Youth Athlete Foundations Program $59
The goal of this 4 week program is to develop a strong foundation to help you run faster, jump higher, and perform better during practices & games. We want to improve overall strength, work on landing mechanics with jumps, and improve general fitness through sprints and change of direction drills.
2 total body bodyweight strength days
1-2 plyometric + sprint days
2-6 foam roll sessions (depending on need, games, & soreness)
Training begins on day of purchase!
These sessions should not take away from sport specific training days but be a supplement to them!
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XAthlete Program $149
This 6 week program is designed with former athletes in mind! Tempo training, core stabilization, and rehab movements are peppered into the program to address aches & pains and plyometric & interval training are specifically designed to help you feel athletic again!
3 total body strength training days/wk
2 Cardio or HiiT days/wk
Mobility & foam rolling provided throughout
2 three weeks phases for variety and increased motivation
Basic nutritional information provided throughout the program
Training begins the Monday after purchase
Experience and ability to jump (low level plyo work) required
Gym membership & intrinsic motivation required
20:30 “Back at it” Programs (Part 1 & 2) $119
This 6 week program is designed for those looking for a solid mix of lifting and basic cardio.
3 total body strength training days/wk
1-2 cardio variations (increased over the course of the program)/wk
1-2 foam roll/recovery sessions/wk
2 three weeks phases for variety and increased motivation
Training begins the Monday after purchase date
This program is designed with the general person in mind. You will find foundational movements and simple progressions. Perfect for beginners, intermediates, and longterm trainees that have taken a break from their normal routines. No fancy footwork required - just consistent training, mindfulness in form, and a willingness to work!
Gym membership not required, but access to basic weight equipment (variety of dumbbells + bench) is necessary.
THIS PROGRAM HAS A PART 2!! (12 weeks of progressive training at your fingertips!)
4 Day Total Body Strength $149
This 6 week program provides 4 total body strength sessions each week.
4 total body strength days/week
Mobility & foam rolling provided throughout
2 three weeks phases for variety and increased motivation
Training begins the Monday after purchase
Experience and ability to jump (low level plyo work) required
Gym membership & intrinsic motivation required
Hybrid (2 Lifts + 2 Runs) - $125
This 6 week program is designed to keep you strong while building a cardio base.
Mileage is not intense (and can be adjusted within the app):
Weeks 1 & 2 = 1.5 miles X 2, Weeks 3 & 4 = 2 miles X 2, Weeks 5 & 6 = 3 miles X 2
2 total body strength training days/wk
1-2 foam roll/recovery sessions/wk
2 three weeks phases for variety and increased motivation
Training begins the Monday after purchase date
This program is designed with the general person in mind. You will find foundational movements and simple progressions. Perfect for beginners, intermediates, and longterm trainees that have taken a break from their normal routines.
Gym membership not required, but access to basic weight equipment is necessary and exercises can be swapped out in the app if needed.
